Muscle Up Progressions

Warm Up:
2 rounds:
30 fast feet jump rope
10 Shoulder lateral lifts
3-5 hollow body rocks to fast sit up- think about arm transition
5 Indian push ups

Wrist stretch and shoulder stretch on bar

Skill Work:

• 3 strict Pull ups + 3 Kipping pull ups x 3 sets
• 3 Dips x 3 sets- HOLD AT THE BOTTOM for 10 then push out of it
• False grip hold on bar :10's x 3

****scaled would look like this:

• 3 banded pull ups working negative + 3 jumping working negative count of 3 down
• 3 banded dips or on parallettes
• False grip holds- on rings getting used to position

B: Transitions to Muscle up- (I will be going over how to do these skills)

• 3 jumping muscle ups x 3sets- on parallel bars 
• 3 sets of 3 sternum to rings- working a good tight swing
• scaled will work these banded on low rings

10 minutes work on ONLY TRANSITIONING

• This is from open body on the bands to the low dip only
• Also we will look at jumping to the low dip as another option
• scaled can do the transition with majority of the weight on the feet for the entire movement

C: Muscle Ups:

• For those of you who are ready we can take it to the high rings for a few Muscle ups. I will be able to spot these ONLY for those who can transition with little to no problems.

Working On The Parallettes Nov 10, 2012

Warm Up and Stretch out:

Shoulder Stability and Core Strength development:

• 2 sets of 10 banded sword pulls
• 2 sets of 10 return the sword ( yeah this name is made up!)
• 2 sets of :15 sec hollow hold with 5 hollow rocks - keep your shapes held!

On the parallettes we will work:

• Plank Position holds- push ups and pass throughs- together at my count-( Can be Modified)  
• Dips with shoulders back and retracted elbows tracking back and close to the body
• 3 sets of 7-10 reps with 60 sec rest between sets

Rings:

• Holds 
• Banded dips or unassisted- learn correct shoulder and body positioning

Skill work: 4 Rounds of  below for FORM

• 1- :15 sec L-hold on Paralettes
• 5 Dips rings or other
• 5 Push up Pass through on Paralettes
• 20 Dbl unders or 40 single under work

Here is a video of the pass through with out a push up at the beginning to give you an idea of one of the things we will cover.

http://youtu.be/9eu8YS4fwVc

Gymnastics Skills Work 10-27

Depending on who turns out for this will determine what we get to.

This lesson is designed for ALL skill levels. Handstands are something you need to do hundreds of, maybe even thousands to get the hang of it. Come in and get some practice in.

2 rounds-

• Tuck to a Hollow lowering to a tempo of (33x1)3 down- hold at bottom for 3 then and right back up to tuck- x10
• Shoulder dislocates and circle 8's- x10  
• Banded Plank pulls- 5 each arm
• Shoulder taps 10 each side on floor or box

Body Position review - ribs down arms locked and covering ears, active shoulders

Lets roll! Learning to fall safely- quick review of how to bail - 3 Handstand forward rolls each

10 minutes of handstand work:

• Three rounds of:  1.1.1 cluster of

• (1 wall climb- 3 active pulls away from wall and 5 shoulder taps each arm- come down)- this is ONE
•  Scaled this would be:1 wall climb and climb down- 5 taps with feet on a box - three kick to handstand attempts 

Pressing to handstand- For the remainder of the class we will work this it can be done against the wall,banded or on a box.

Scaled just pressing to a ball position. Or pressing into a headstand.

For those of you not ready to press up the time will be spent practicing free handstands with a spot or holds on the wall.



 

Saturday 10-6 Gymnastics WOD

Stretch:
Warm Up : 3 rounds

• 5 jump through Iron Cross and slow negative
• 5 Candlestick to 16"/18" Box jump       
• 5 skin the cats

Skill Work: FRONT LEVERS -

• Front lever cluster: 1.1.1.1 x 3 sets rest 90 seconds between sets

WOD: AMRAP in 12 of:

• 3 Front levers
• 5 T2B or V-Ups hand must touch toes
• 5 push ups on parelettes/Floor(L1)
• 5 Ring Dips/ Paralette dips (L1)
• :20 sec Handstand hold (wall facing or back)  

Saturday Sept 22nd

Handstand, Handstand pushups and a little Rope!

Ok here we go this should be a fun class.

A:

•  Hollow holds :10sec x 3 sets
• Shoulder taps 10- (5 each side) x 3 sets
• Candlestick to tuck jump or 1 leg stand9 3 x 3 sets

B:

• Free Handstand Holds with a partner :10 sec x 3 sets
• Tripod holds :10 Sec x 3 sets
• Kipping HSPU 1.1.1 x 3 sets

C: 7-10 minutes of work on HSPU and Rope climb review

• HSPU- wall facing - advanced
• Ab Mats- Pack
• on a box - Newbies

• Rope climb go over foot position, lock and the leg extension
• Climb attempt
• Newbies flat back to upright position work- TIGHT CORE

WOD: AMRAP in 12 of:

• 5 HSPU
• 10 Pistols (5 ea side) or Candlestick variations
• 1 Rope Climb- or 2 Flat back to standing rope pulls

See you all in the morning!!

Saturday 9-15 Gymnastics Workout

Dynamic Warm up
Shoulder and wrist Mobility and Flexibility

A:

• 3 strict Pull ups + 3 Kipping pull ups x 3 sets
• 3 Dips x 3 sets
• False grip hold on bar :20's x 3

****scaled would look like this:

• 3 banded pull ups working negative + 3 jumping working negative
• 3 banded dips or on parallettes
• False grip holds

B: Transitions to Muscle up- (I will be going over how to do these skills)

• 3 jumping muscle ups x 3- on parallel bars 
• 3 banded turn overs on low rings x3
• 3 sternum to ring swings on High rings x 3 (scaled will be ring rows with feet on a box)

C: Single muscle up work on high rings for those who are ready- these will be spotted or done with a catch system.

D: 5 rounds

• 1 Muscle up ( scaled is banded or 2 dips and 2 pull ups)
• 10 V- snaps ( scales hanging in and outs)
• 200 M run

This workout is not for time I want you to try to maintain GREAT form throughout the workout.

 Here is a link for the banded muscle up we will be doing if you want to take a look. Thanks to GWOD...

http://youtu.be/IbEUM6KQNzg

Date Change for Class

Looks like we are changing the date for Gymnastics to SEPT 15th. With all the excitement over the Garage Games at CFNE and wanting to go cheer on those VBC Crossfitters that are going we thought it better to postpone the class a week. I will see you all on Saturday the 15 for Muscle Up Skills and a short WOD for FORM.

Heather ;0)